fitness

Pilates & Co. Gold Coast Pilates Reformer Studio

Take Two Membership Sale

Made a New Year’s resolution to get fit? Just because you haven’t kicked into gear yet, doesn’t mean you still can’t. We’ve got a special membership offer just for the month of February. Don’t ditch your New Year’s resolutions. ‘Take two’ on the new year and get your membership in order, and we’ll give you two (2 weeks that is) free!

 

MEMBERSHIP OFFER

Sign up to any of our memberships (see below and on our pricing page) in February, and you will get:

  • 2 weeks free (the first and last week)

  • a Pilates and Co. tank (for the first 25 sign-ups)

 

ABOUT OUR CLASSES

Pilates & Co. is a boutique Pilates reformer studio, with ten reformer machines so when you do our standard group classes you get quality training and attention from our instructors. Our timetable has over 40 classes a week which are a mix of Pilates reformer at all levels (beginner and intermediate), MetCon, our own brand of Reformer HIIT and our Mums and Bubs classes.  We also have Small Group classes, as well as 0ne-on-one bookings available with Pilates instructors and an exercise physiologist.

 

HOW PILATES & CO. MEMBERSHIPS WORK

Memberships are the most cost-effective way to regularly attend our sessions. They can be tailored to suit how often you want to attend (from 1 to 4 sessions per week). Commit to a set amount of sessions per week – you choose how many. You can attend any group class on the timetable with these memberships.

Memberships can be set up online or over the phone using either your bank account details or credit card. Available membership packages are:

 

1 SESSION p.w. – $22.50 p.w. (3-month contract)

2 SESSIONS p.w. – $45.00 p.w. (3-month contract)

3 SESSIONS p.w. – $60.00 p.w. (3-month contract)

4 SESSIONS p.w. – $60.00 p.w. (6-month contract)

 

Things you need to know about memberships:

  • Memberships are taken as a weekly direct debit and are a 12-week commitment or 6-month commitment for the 4 session option.
  • Memberships can be placed on hold once per 3-month membership and twice per 6-month membership period for 2-4 weeks.
  • This hold period will extend the length of your membership.
  • Sessions do not roll over to the following week.

 

CLAIM THE OFFER

To claim this offer simply click through to one of the options above and sign up through our online system or via the Pilates & Co. app. You can also contact the studio by phone or email to set up your membership, or if you have any questions.

 

If you haven’t visited our studio before, contact us about our free orientation class to check us out.

Power Reels - Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

What are Power Reels?

The latest innovative fitness product to grace our shores has arrived. Introducing the Power Reel, and we couldn’t be more excited about this dumbbell shaped weight that can be used in almost any type of training. Pilates & Co Dave Norman explains why he loves them.

I was lucky enough to experience Power Reels first hand in a boxing class and it was a massive ‘aha’ moment for me as I saw its endless possibilities and applications flash before my eyes. Don’t get me wrong this is not the golden ticket or magic bullet for a fitness product because nothing is but is incredibility unique and truly one of a kind. I saw applications for Power Reels in nearly every exercise class from Pilates to cycling and for rehab to home use. 

 

HOW DO POWER REELS WORK?

Whilst shaped like a dumbbell it uniquely has two sets of ‘cords’ attaching at the top and bottom of the hand grips as per the picture below.

 

These cords expand extend and then recoil with even tension throughout any distance that the handles are separated, limited only by one’s wingspan. This constant load tension comes in 3 sizes or weights being 3lb (1.36kg), 5lb (2.27kg) and 8lb (3.63kg) and whilst these don’t sound overly heavy it’s the constant load that places challenge on both opposing hands but ultimately where that line of force is flexed, extended, pulled or pushed or swung. 

 

THE VERSATILITY OF POWER REELS

If you are anything like me and like variety in your workouts then this cool tool brings it in bucket loads and there is nothing else like it. I can do movements under load that I can’t do with any other pieces of equipment so that makes it fun and novel for my body. 

I’ve been trialing the Power Reels, which are available for Fitbod Online, and have created a few instructional videos on Instagram showing different ways they can be used:

 

A post shared by Roz & David Norman, Pilates&Co (@thenormanlife) on

 

Today, in the fitness industry we are learning that we have more brain-body connections than we ever thought. Because of this, it is vital we challenge ourselves and our fitness in diverse ways for our body to make adaptations both externally and internally. We are learning about fascia connecting our body – the connective tissue which works in many ways to attach, protect, stabilise and separate muscles and organs. So what does this have to do with Power Reels? The fluid motions and compound free flowing movements Power Reels allow us to move in (whilst also allowing traditionally isolated contractions) enhance this co-ordination of our connective tissues. Ultimately, this gives you a better and more powerful workout.

So basically I’m saying give Power Reels a try and add it to your training. You have nothing to lose and everything to gain! Stay tuned for more video workouts and tips and get exploring what you can do with Power Reels.

 

David’s background is a sports science degree and has owned fitness equipment businesses, award-winning fitness studios and co-founded Pilates & Co. You can follow him, with wife Roz, on Instagram at The Norman Life.

Fitbod is your online resource store for all things innovative to improve your fitness, mobility, relaxation, Pilates, Crossfit, yoga, general fitness, conditioning and overall health. Personal or commercial solutions for everyone.

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Bad habits fitness Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

Say Bye to Bad Habits

Hello New Year! As many of you might be making resolutions, we thought it was a great time to talk about changing bad habits into good ones. Healthy habits really aren’t that hard to form, and if you tackle one at a time, you’ll be feeling stronger, healthier and more motivated in no time at all.

Research varies, but experts believe it takes between 21 days to 2 months to break and/or form habits. You’ve already started getting into the habit of regular Pilates practice or joining in our other fitness classes on offer (if not, check out our free orientation to get you started)! So, here are a few more habits to work on ditching. We’ve already covered a few on our blog, but a friendly reminder is always handy!

 

Breaking Bad: 7 Unhealthy Habits to Lose

Habit #1: Skipping meals

Missing meals, especially breakfast, makes your body look for its fuel from other places – like bone and muscle. Not eating at all doesn’t help your overall calorie intake but in fact, plays nasty games with your metabolism.

 

Habit #2: Sugar

Studies show that as a society we all eat more sugar than we should, so cutting back on sugar is always helpful. Sugar can act as an artificial pick-me-up and energy booster but it doesn’t last long and instead, you need to reach for low-GI foods that will give you slow-release energy. Cut sugar by staying away from sugary drinks and adding spoonfuls to tea or coffee. Read food labels, or make it a general practice to stay away from any processed foods to avoid all those hidden sugars. Fresh fruit, vegetables, and proteins are always the best choice.

 

Habit #3: Not drinking water

Our bodies are 50-65% water and we need to replenish it constantly to function properly. It’s a lot easier to remember to drink water on a hot day and when you’re working out, but it’s just as important in the middle of winter. Set a reminder on your phone and always have a bottle with you to refill.

So how much water should you be drinking? A general rule to work out your daily intake is 30ml for every kg of body weight (e.g 70kg x 30ml = 2,100ml or 2.1L a day). Read more about keeping hydrated.

Habit #4: Ditching your stretch after a workout

Stretching to warm up before a workout helps prevent injury and gets your body ready to exercise properly. It’s also important to stretch straight after a workout while your muscles are still warm. Stretching helps fatigued muscles, will aid them in recovering faster, limit strains and injury. Plus, sore, tired and painful muscles will just give you an excuse to miss your next workout and that spirals.

Pilates & Co does specialised stretch classes within its timetable each week. You can also do stretching at home, and we recommend using SMR technique to help muscles (the regular practice of SMR is better than a weekly massage)! What is SMR? Find out here.

Habit #5: Taking your phone to bed

A 2014 US survey found that 63% of people aged between 18 and 29 take their smartphone with them to bed at night. And while it might be tempting to play a little game or scroll your Instagram feed before going to sleep, recent studies have shown sleep deprivation to be linked to our constant use of devices. We’re not suggesting you live without your phone, but it’s worth banishing it from your bedroom to help switch off at night – even more so if it’s a phone you use for work calls and emails.

 

Habit #6: Exercising alone

Okay, so it’s not really a bad habit and it’s not always easy to rope in someone to workout with you, but there’s a reason people always get better results while working with a trainer or training buddy. It motivates you, makes you accountable and most of all it’s more fun. Pilates & Co reformer classes are only 10-person classes so they are a great way to feel like you’re exercising in a group but not feeling lost in a BIG fitness class. We also offer small group classes with specialised trainers or one-on-ones. Want to really up the ante? Join our group 6-week Transformation Challenge.

 

Habit #7: Saying sorry

This one is more about mental health and your outlook on life. We’re not saying you should forget the manners your parents taught, but with busy lives and schedules, we all too often jump to apologising for everything when it’s far more helpful and healthy to replace that apology with gratitude. Our founder Roz wrote an article about this earlier in the year and it resonated with a lot of members, so we thought it was important to add to the list,

Breaking a habit isn’t easy, but when you do you will feel on top of the world. Try replacing them with good habits instead and you’ll find it easier to move on. Let us know how you go!

 

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks). Contact us if you need to find out more.

Pilates & Co Pilates Reformer Fitness Studio Gold Coast

Fitness: How to Mix it Up Your Workout

Fitness isn’t hard, but it can easily get uninspiring when workouts are the same day-in-day-out. To keep things fresh, mixing it up a little – in life and in fitness – is the key!

Sure, we all have our favourite exercise habits but after a while, the same exercise can be repetitive on the mind and body to a point where the body does not get the desired results. This type of exercise becomes more of a maintenance program. Don’t get me wrong MOVEMENT is the key but MIXING IT UP with your movement can be even better!

In my many years in the fitness business, I see and speak to clients and members who are not getting results. They fall into the trap of doing the same thing when they come into the studio or club. This may feel safe for them as they are not getting out of their comfort zone or it may fit into the allotted time they come to exercise. I understand that CHANGE can be hard but hey sometimes we gotta make the change.

 

Fitness – How do I mix it up?

Here is my easy “How To” when it comes to making some overdue changes to your fitness routine:

1. See a personal trainer every so often

If you are a member of a gym then many health clubs offer small group training or personal training. These are particularly good if you have an injury or timeline to hit your goals as the PT will monitor you individually and give you new routines, exercises and thoughts.

 

2. Take your fitness workout outdoors

Add an outdoor run or walk to your weekly sessions or start training for an event, fun run or even a half marathon. You might even want to take it up a notch and make it a hike in the hinterland with a group of friends! Mt Warning is a ripper! Choose social but active fitness events.

 

3. Add Yoga or Pilates to your regimen

These both tick the box for adding a bit YIN to your life. If you are fast paced like me and need to stop and practice a little deep breathing then add this to the repertoire! Increasing your recovery will increase your results!

 

4. Go to a group fitness class in your gym or studio

Groups are great! Especially ones that you normally would not attend like Zumba, Met con or Reformer HIIT. This helps you experience a new training format and gives you greater appreciation to other training modalities. Plus training in a group is highly motivating.

 

My list could go on but my challenge to you is to just make one achievable change and make it a high priority. Try a few different things until one resonates with you but it has to put you out of your comfort zone just a bit!

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation

Pilates & Co Pilates Reformer Studio Gold Coast Osteoporosis

Can Pilates help with Osteoporosis?

When there is not enough Calcium in the blood for muscle contraction, our bones release Calcium for this very important function. Everything we do relies on muscle contraction from blinking, breathing to the beating of our heart, therefore muscle contraction trumps bone health in the organisation in our bodies function. Osteoporosis occurs when bone mineral density declines. Not only is there a loss of bone mass but the quality of bone is poorer.

osteoporosis-bone

Osteo = bone
Porosis = cavity formation

Osteoporosis Symptoms

There are no symptoms for osteoporosis, the two ways it is diagnosed is either through bone mineral density scan or through fracture. An individual over 60 years old that has a femoral fracture, has a 1 year mortality rate of 20%! This statistic is very concerning and is due to a spiral effect from hospitalisation, becoming sedentary, possible infections or other complications, moods impacted negatively etc.

With regards to dealing with osteoporosis, we not only want to build up the bones but it is critical to decrease risk of fracture. The best way to decrease the risk of fracture is through exercise and reformer Pilates is an ideal way to build this strength! Reformer Pilates incorporates building strength, balance and stability, all of which are important to avoid falls and in turn a possible fracture. There are no contraindications with regards to physical exercise and osteoporosis. Being as active as possible, including jogging or other ‘jumping’ sports are important for good bone health also.

 

Pilates and Osteoporosis

To keep osteoporosis at bay – exercises that load bones and high impact exercise help to increase bone density along with a healthy diet. Lifting heavy weights, high impact sports and exercises like Reformer HIIT, Met.Con and Intermediate Reformers sessions are all very beneficial for good bone health. Make it your mission to keep your bones as healthy as possible by maintaining a healthful, nutritious and alkaline diet along with high impact and weight training exercises 3 times per week.

 

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation for new members.

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.

metcon hiit cardio Pilates and Co Fitness Studio Gold Coast

MetCon & HIIT – How We Do Cardio at Pilates & Co

Pilates & Co isn’t just a Pilates studio. We offer a number of different classes, starting with Reformer Pilates, and we’re big believers in mixing up your fitness and particularly your Pilates practice with some cardio. And at Pilates & Co. that means MetCon (or HIIT – high-intensity interval training). Our head instructor, Dave Norman, explains how.

So… I was thinking about taking the Met.Con class but I don’t know what it’s about and heard it’s “hard” and not “Pilates”?

It seems a bit too “fitness” for me, and I don’t know if I’d like it or why it would be good for me?

I’m all up for fun and strengthening my body in Pilates but I don’t know what HIIT training is all about? Is this part of the reason Pilates & Co has the tag line ‘Results +Function’?

Have you asked any of these questions to yourself or not dared to try a class or ask for more information? Perhaps you just love Pilates so much that you haven’t considered trying something new? Let’s break it down!

MetCon stands for metabolic conditioning, which is based on the proven concept of interval based training that by design, raises your metabolism then keeps it elevated post-exercise. That means that your body acts like it is still working out (burning calories etc) when its long finished a class…have I got your attention? This fact alone is such a powerful concept!

The class is not necessarily “hard”, it is only as hard or intense as you make it. The exercises are designed to be scaled back to accommodate any person’s ability or effort, however results only come when ample time is spent at moderate to high intensity and that is why we track this with our heart rate monitors from time to time. Whilst the class is not Pilates, it was designed by Dave and Roz to complement the reformer Pilates workouts you all love. At times we mimic reformer exercises on the freeform boards and the class is designed to challenge the body in mobility, strength and cardiovascular response making it a well round addition to a weekly regime and a more balanced schedule than Pilates on its own.

 

MetCon and HIIT – The Hottest new fitness trend

If you didn’t already know, MetCon or HIIT (high-intensity interval training) is actually the hottest trend in the health and fitness industry because it accelerates results! Yep, that’s part of our tagline at Pilates & Co. We want you functioning at your very best and Pilates alone just won’t always do that. So this class certainly was not designed to replace reformer Pilates at Pilates & Co, but is was introduced and adapted to target our members with what we believe is a fun, short sharp metabolic kick-start for the body that would differentiate our business and deliver a truly practical addition to members needs even if they didn’t really know it.

 

What to expect from a MetCon class

The classes hold up to 12 people and are split into 3 or 4 groups depending on numbers. The 4 activity stations change weekly but the time of work to rest is always the same so members learn the process of intensity and then rest. However, an important note… not every exercise at each activity station is performed at a high intensity as this runs the risk of injury, failure and perceptions of “hard” and is actually called high volume interval training (HVIT) not HIIT as our MetCon format is.MetCon activities are balanced with cardio challenges.

STATION #1: It’s on the air bikes. Also known as assault bikes, they are great for metabolic conditioning. If your aerobic capacity is not feeling as if it is improving, the air bike is a great way to incorporate interval training to build your aerobic capacity without losing strength and muscle mass. 

STATION #2: We use kettlebells at our next station to work on strength and again users have a wide variety of weights to suit their level. The exercises are generally compound movements so like Pilates, it’s imperative to engage the core and have multiple muscles working collectively in various movement patterns.

STATION #3: We then have a floor-based body station, which is designed primarily for mobility, aka getting your body to move through greater range whilst in exercise. It’s based on the principles and movements developed in a training philosophy called “the ZUU”.

STATION #4:

Lastly to make sure you fully know what you are in for we use a combination of smaller apparatus called BOSU, Axius Core, Power Reels and Freeform to work balance and co-ordination which are all too often forgotten fundamentals of exercise.

So…that doesn’t sound too “hard” after all does it?

Remember ‘Results + Function’ is all about a balanced regime, faster results and improved mobility that’s why we designed met-con for you! Oh, and I forgot the FUN part…well we think it’s fun, just ask some of our regulars what they think. We’ll get you thinking and moving outside the ‘typical’ square of Pilates and fitness, learning new things plus the camaraderie of exercising with others and pushing each other along, everyone loves a “high 5” right?

 

David’s background is a sports science degree and has owned fitness equipment businesses, award-winning fitness studios and co-founded Pilates & Co. You can follow him, with wife Roz, on Instagram at The Norman Life.

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.

Pilates & Co. Gold Coast Pilates Reformer & Fitness Studio

5 Tips to Keep you Active and Healthy this Winter

It’s easy to feel in a rut during the colder months, here are some winter health tips that are easy to fit into your daily and weekly routine to keep you active and feeling great.

1. EAT REAL FOOD

When you eat food, ensure that it’s not just empty calories but nutritious, whole foods that will support your immune system. Include garlic, ginger, and onion to warm foods and make sure you include lots of fresh, organic produce. Stews, casseroles, curries, and soups are the obvious winners for winter.

I found this awesome new product from Brio Emporium which is a sure-fire winner for my busy family. It’s Mead & Marrow Bone Broth Concentrate which you mix up in a cup of hot water – instant broth! How amazing is that? It’s made from grass-fed beef, made here on the Gold Coast and comes in a couple of flavours.

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2. KEEP YOUR WORKOUT ROUTINE GOING

Yes, it’s cold – especially this week! Getting up at 5:30 am to get your workout in before work feels insane when it looks like nighttime outside, right? If you stick to your consistent workout routine, your body will love you for it. Getting your body moving early in the morning will kick-start a cold, drab day and keep your motivation up. If you can move your schedule back an hour, awesome, otherwise consider working out in the evening if you think it will be more achievable to stick to your workout routine.

FOT_6780

 

3. MAKE THE MOST OF THE SUNSHINE

Catch some winter sun rays whenever you get the chance to boost your vitamin D levels. Winter sun on the Gold Coast is pretty glorious so soak it up! You’ll not only build up your immune system but also increase the oxygenation of your blood cells and tissues, lower blood pressure and lift your mood.

2596-sunshine-1920x1080-nature-wallpaper

 

4. TRY DRY BRUSHING

Tried dry brushing? Before you shower, right before you step in, take a medium bristle shower brush and vigorously brush your skin starting from your feet, up to your heart. Our skin is the largest organ of the body and it’s continuously shedding (bleh!). A regular 5-minute dry brush removes these dead layers of skin effectively leaving your skin fresh and vibrant, plus it helps to improve your circulation, warming your body all over. It’ll also stimulate your lymphatic system which helps eliminate toxins from your body!

Spa bath setting –brush ,towel and nature soap

 

5. STAY SOCIAL

Avoid hibernation this winter by making regular meet-ups with friends and family. Happy humans socialise, so take turns of catching up at a warm home – around a fire preferably. Socialisation helps to keep your mood elevated and has been proven to improve mental vigour and longevity.

Firepit-source-lowes.com_

Belinda Survilla is the Pilates & Co. studio manager and takes regular classes at the Miami studio, including orientation for new members.

Our picks for top 10 best gifts for the active and health conscious

Hands up if you’ve had a total block on what to buy for that certain someone? Ever purchase something because…”that’ll do”? We’ve got some great holiday inspiration to avoid the chances of your gift being regifted. So, in no particular order…

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1. Shameless self promotion warning – a gift voucher at Pilates & Co!

Why not give your loved ones the gift of Pilates? It’ll change their lives for the better, it’s fun, empowering will keep them mentally and physically challenged. We love to see families coming to practice and workout together and you know it’s always more fun with friends so what are you waiting for? Our gift cards are fully customisable to any amount or package you choose! You can purchase your gift card here –
P&C Gift Cards

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2. A beauty package at From Earth and Skin

This lovely lady Louisa offers bio-sculpture nails, facials, threading, Eco Tan and sugaring (a natural waxing method) at her salon. All products and treatments are chemical free ensuring you and the environment are being looked after. Louisa is offering all gift cards at 20% off until 23rd December, what a treat! www.earthandskin.com.au

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3. Praia Yoga Mats

How absolutely stunning is this mat?!? Praia mats are made using the finest natural rubber resulting in a denser sustainable mat that benefits you and the environment. Each mat is 100% hypo allergenic and biodegradable. Find this beautiful mat and other designs here –
www.praia.com.au

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4. Lululemon Align Pant

These pants are amazing! I would wear these every day if I could, they are so extremely comfortable that Lululemon have categorised that as “naked”. Try a pair on for yourself and you’ll be converted too! Find them at Lululemon Robina Town Centre, those lovely ladies and gents will take supreme care of you while you are there. If you don’t have a local Lulu store you can get yours online –
www.lululemon.com.au

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5. The Essentials Pack from Evohe

This range of completely natural skincare is divine, the ingredients smell amazing and feel even better. I have personally been using these products for 6 months and I cannot get enough of them! My recommendation is to pair this pack up with their mineral makeup and blush. They are also neighbours of ours – manufactured in Miami. You can purchase from them personally on Lemana Lane or find them online here –
www.evohe.com.au

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6. Malvern Star Cruisestar from Mikes Bikes

You may have noticed this baby in our awesome competition running through social media. It’s one sweet ride and I know you are picturing yourself cruising down the beach, puppy in tow. The guys over at Mikes Bikes will provide you with wonderful service and your bike will come to you fully assembled and ready to go!
www.mikesbikes.com.au

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7. Eco Tan Essentials

One of our members put me on to the Pink Himalayan scrub a few months ago, it’ll leave your skin not only exfoliated and fresh but also so smooth, soft and moisturised. The moisturiser is chemical free and feels good on the skin (it also comes in tinted). The Eco Tan Invisible tan provides a natural looking tan that fades gently and doesn’t stink to the high heavens. This pack is a sure fire winner!
www.ecotan.com.au

foam

8. Foam Roller and Spiky Ball

These 2 buddies you may have a love/hate relationship with but ultimately, you will respect the effect that these two tools will have in loosening tight muscles all over your body. Used correctly these high quality devices will have you sighing with relief. Get yours in studio at Pilates & Co.

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9. Gift Hamper from The Source Miami

Our friends over at The Source have whipped up some delicious little packs and wrapped them up pretty so you can pop your feet up and congratulate yourself on a job well done! Check out these lovely gift hampers in store at the Miami One Shopping Centre.

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10. Lifestraw

Ok, so I’ve never personally used one of these amazing gadgets before but how cool is it? This straw shaped water filter lets you turn 1000 litres of contaminated water into safe drinking water! You can drink from rivers and streams with the lifestraw. I think what I love about it most is how this company supports communities that don’t have access to clean drinking water. You can purchase directly from the USA website or from BCF stores online and Australia wide –
BCF LIFESTRAW

Hawaii Holiday Fitness Lose Inches Feel Great

How to lose inches and feel great on holiday (yes really)!

Holidays are generally the time that you stop all your healthy habits and put on a little weight, let’s be honest! But Pilates & Co. owner, Roz Norman, found a way to celebrate a birthday on a trip to the USA and lose inches and feel better in the process.

I’m sure a few of you know that I turned 40 this year and I was lucky to have a girl’s trip to NYC and Hawaii to celebrate this HUGE milestone!

I know it is surprising to hear but, my NYC trip was not all shopping and espresso martinis. I actually thoroughly enjoy checking out fitness studios, health clubs and seeing what the trend is in other countries and to bring back any ideas to improve my businesses. I also like to keep fit and eat well while I am away.

Yes, it is possible to do this and you just need to follow these easy steps (they are easy if you have no kids with you too!):

  1. As soon as you wake, have a shot of coffee and jump on the treadmill or go for a quick run for 30 mins each day (Marriott Time Square has a great gym or stay close to Central Park and get outdoors).
  2. Drink loads of water on the plane and each day.
  3. Make sensible and the right size food choices –lots of salads and protein. Watch the carbs! It is so easy to eat well in the US. Great press juice bars and easy high protein snacks to get you through to the next meal.
  4. Enjoy your bubbles ladies, and beers boys, but don’t go over the top every night.
  5. It is amazing how much walking you actually will do each day so you burn loads of calories just taking in the sites.

Merrithew Group (Stott Pilates) arranged access to a number of Pilates studios and my favourite was Kinespirit in Gramercy – they not only do Reformer sessions like we do but they have Gyrotonic Pilates. You may or may not know that Lady Gaga is a massive fan of Reformer and Gyrotonic. Both have been huge in her rehabilitation after hip surgery. Gyrotonic definitely takes a few sessions to get your head around the flowing movements and the exercises, but the feeling after a class is amazing. The feeling through my spine and core was exhilarating! I was glad I got to experience this class.

My favourites fitness tips for New York City:

 

My coffee and fitness tips for Waikiki Beach:

  • Morning Glass Coffee and Café – Manoa Valley. About 25 mins in a cab from Waikiki beach. The best coffee and healthy food that I could find in the area!
  • Pilates O ka la – the teachers and the studio were amazing! They only do privates and semi-privates but well worth doing a couple of sessions to keep up your practice while on holidays. Only 20 mins walk from Waikiki beach (a good warmup).
  • Diamond Head Crater walk (or RUN) – this was about a 3 hour round trip from the beach. Awesome workout and if you are up for a run… a great burn of some calories! View amazing and a very rewarding hike. A must if you are heading to Waikiki Beach!

Lastly as a wife, mother and a business owner life gets so busy …..one major thing I got out of this trip (besides a new wardrobe) was the importance to have time out away from family to reset your mind and body. Now I don’t think I am going to get 2 weeks a year to go to NYC but a couple of nights away to Byron should do the trick! Imagine what I have planned for my 50th!

Roz xx

Roz Norman is the owner of Pilates & Co. and regularly teaches Pilates reformer, met.con and more at the studio. She’s also a mum of three and married to Dave. You can follow Roz and Dave on Instagram (@thenormanlife)

Want to kick-start your fitness goals too? Come and see us at Pilates & Co. We offer a number of membership and class payment options, and if you’re new to our studio you can take advantage of our free orientation class and our 4 for $80 Introduction offer. You could get really serious and join our 6-week Transformation Challenge.

Not a Gold Coast resident but planning a trip to the Burleigh Heads or nearby? Purchase our 4 for $80 class visitor pass (valid for two weeks)Contact us if you need to find out more.